Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama

Learn how to do Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 2 Forearms No equipment

Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama is a No equipment exercise that primarily targets the Forearms. It has a MET value of 2, meaning a 70kg person burns approximately 70 calories in a 30-minute session..

How to Do Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama

A two-part wrist mobility drill that prepares the forearms and wrist joints for upper body movements. Combines active wrist circles with arms extended and a second phase with hands together.


💡 Instructions:


  1. Extend your arms straight in front of you, fists clenched.

  2. Make slow circular movements with your wrists in both directions.

  3. Then bring your hands together (palms pressed like in prayer).

  4. Perform circular motions by rotating your wrists around each other.

  5. Keep your arms and shoulders relaxed throughout.


⚠️ Common mistakes:


  • Moving the shoulders or arms

  • Doing the movements too fast

  • Not controlling the motion

  • Locking the elbows too hard

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Muscles Worked by Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama

Primary Forearms

Equipment

  • No equipment

Calories Burned Doing Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama

Calorie Calculator

MET 2
Estimated burn
70 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama

Type
No equipment exercise
Primary muscle
Forearms
Secondary muscles
None
MET value
2
Calories (30 min, 70kg)
≈ 70 cal
Video quality
4K with male and female demonstrations

FAQ: Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama

What muscles does Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama work?

Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama primarily targets the Forearms.

How do you do Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama correctly?

A two-part wrist mobility drill that prepares the forearms and wrist joints for upper body movements. Combines active wrist circles with arms extended and...

Is Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama good for beginners?

Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama has a MET value of 2, indicating a low intensity exercise suitable for beginners.

What equipment do you need for Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama?

Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama requires: No equipment.

What are the benefits of Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama?

Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama strengthens the Forearms.

What exercises are similar to Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama?

Similar exercises to Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama include Jalan petani dengan dumbbell, Curl pergelangan tangan duduk dengan dumbbell, Ekstensi pergelangan tangan duduk dengan dumbbell - Pegangan pronasi, Curl jari duduk dengan dumbbell.

Is Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama better than Jalan petani dengan dumbbell?

Both Lingkaran pergelangan tangan - Lengan diperpanjang & Tangan bersama and Jalan petani dengan dumbbell target the Forearms. Choose based on your available equipment and training goals.

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